You registered for, trained and ran your marathon. Congratulations! But, after months of focus on a specific event, the lack of structure in the days and weeks after an “A” race, while relaxing at first, can be a bit of a letdown. You need some much needed recovery time, both mentally and physically, but that doesn’t mean moping around. Keep reading for five tips to stay positive while you take a break.

Set recovery goals in your training plan

Most of us follow a training program that leads us up to our race, with no set schedule after. Post-marathon is a critical period for rest and recovery. Approach it as methodically as you did your marathon training, even setting a specific schedule and length of time for recovery.

Focus on nutrition

Following a marathon, muscles are repairing, joints and ligaments are resting and in general your body is healing itself. Don’t deny yourself food just because you aren’t working out as much as you were during training; your body needs nutrients to heal properly. Focus on fueling your body with a healthy combination fruits and vegetables, protein, and carbohydrates will help with your rest and recovery.

Pick a non-running hobby

Maybe you gave up reading during training because you fell asleep the moment your head hit the pillow each night. Or maybe you didn’t have time to take a new class at the gym or try out new recipes. Now that you have the time, delve into something, anything, other than running. Definitely exercise and be active, but keep it fun and restorative. If you don’t have a hobby, try something new that you’ve always wanted to do. A new activity will help remind you that running isn’t the only thing that makes you happy.

Connect with others

Whether they’re your running buddies or friends you neglected during training, finding time to connect with others can help you take your thoughts off of your post-marathon blues.

Pick a new goal

Whether it’s another marathon or a different distance, a bucket list race or participating in a charity event, setting a new goal gives you a reason to recover right and get excited about something new.

]]>Lindsey Hein: Coach-Approved Methods to Recover Righthttp://running.competitor.com/2015/10/saucony-26-strong/lindsey-hein-coach-approved-methods-to-recover-right_137390
Mon, 12 Oct 2015 23:58:54 +0000http://running.competitor.com/?p=137390You just ran a marathon. It might be your first, it might be your fifth, but either way you’ve just put your body through a heavy amount

You just ran a marathon. It might be your first, it might be your fifth, but either way you’ve just put your body through a heavy amount of stress both physically and physiologically.

It’s imperative to take your recovery just as seriously as your training—even consider it part of your training plan!

I recommend taking two weeks to straight up chill, followed up by four weeks of recovery. What you need to understand though, is that by “chill,” I don’t mean sit on couch for two weeks.

Here’s my game plan for the days and weeks after your race.

Race Day

Food

Grab the food offered in the post-race chute. It could be hours before you actually eat a meal, so suck down a drink, banana, protein bar—get some calories in your body, even if they aren’t your favorite options. Absolutely do not wait until you get to a restaurant and sit down.

Ice, Ice Baby

As soon as you are able post-race, soak legs in an ice bath for 10 to 15 minutes. Not only does it “hurt so good,” icing helps reduce inflammation.

Take the Stairs

Yes, you deserve to sit on the couch with your feet up the rest of the day. But moving around a little (walking to dinner, and yes, taking a flight of stairs) will help your body more than being completely inactive.

Two Weeks Post-Race

Rest

You’ve put a significant amount of strain on your body. Give yourself three days of no running or cross training. Your body needs the rest, and you’ve earned it! If you’re antsy, hop on your foam roller for some easy rolling.

Hydrate and Eat

Stay hydrated to help your body heal. And while you’ve accomplished a great thing, the stress also temporarily weakens your immune system. Eat healthy foods rich in vitamin C so you don’t get sick.

Celebrate

Relish in your accomplishment. You did it! Plan a dinner with friends to celebrate in the coming week. It’s always more fun when you celebrate with other runners who understand the excitement of finishing your first marathon.

Have a Plan

You’ve probably heard about the post marathon blues. One of the best ways to avoid this is to know your plan. You’ve been following a strict training plan for the last few months and it will likely feel strange to just finish and not have a plan in the coming days and weeks. Plan ahead and sketch it out before the race. Your plan doesn’t necessarily have to be running or exercise focused. I like to spend time in the kitchen learning new recipes during my downtime from running. Take the opportunity to add something else you love to your routine.

Ease back into Exercise

Don’t expect to jump back into running where you were at your pre-race peak. Start with easy runs, cross train and enjoy moving for the fun of it. Listen to your body and do what feels good to you.

Congratulations! You’ve got a 26.2 finisher’s medal hanging around your neck; now it is time to celebrate and begin your marathon recovery plan. Here are a few tips for the days following your marathon.

Drink

Immediately following a marathon, I attempt to drink an entire bottle of water (the standard 16oz size.) Next, drink a beer! Yes, you heard me right. I love making my next drink a light fizzy beer. There is something about those ice-cold bubbles. Drink whatever sounds good to you, as long as you hydrate!

Eat

One of my favorite things about running a marathon is how hungry I am in the days following. One of my least favorite things is that usually nothing sounds good right after crossing that finish line. Try to get a few simple plain foods in right away to begin to restore glycogen levels–a piece of a bagel, a banana—and then focus on healthy fats and proteins. You’ve burned a lot of calories over the last few hours, and this is what your body needs to begin to recover.

Go Bananas

You may have worked bananas into your pre-race routine, but keep a bunch around for your post-race recovery too. I also often keep a banana on my bedside table in case I wake up hungry in the first couple nights after a race. They are rich in potassium and aid in repairing those tired and achy muscles.

Take Up Golf?

Ok, not really. But, do plan on spending some time with a golf ball, a tennis ball, and a foam roller for the week after your marathon. In fact, I even pack a golf ball in my luggage if traveling to a race. I roll the golf ball beneath my bare feet, use the tennis ball on my quad muscles and my IT band, and I revere my favorite foam roller for my legs, calves, back, glutes, and just about everything.

Swim Laps

That’s right–more exercise, even after a marathon! In fact, I think swimming helps long-run recovery so much that I actually swim right after each of my Sunday long training runs too. Even if you aren’t the greatest swimmer, indulge in a few easy laps on the days following your marathon. The no-impact workout will leave you feeling refreshed while helping to promote circulation to tired muscles.

Spin

I think my gym membership only pays for itself in the months I run a marathon. Since I rarely spend time as a gym rat, I use the weeks after a marathon to try some new classes. I like to spin the day after a marathon. It makes me feel like I’ve done “something” and wards off those post-race blues. I also take advantage of yoga and other stretching classes.

Massage

I’m a big believer in deep tissue massage for runners, and rationalize spending money on massage since the rest of the sport is relatively inexpensive. Find a sports massage therapist near you and tell them what is bothering you post-race. Great therapists will not only work on helping your muscles recover, they will show you additional stretches and techniques to expedite marathon recuperation. Leave for your marathon with a massage already booked in the days after your race.

Get in the bath

Epsom salt baths are a relatively new discovery for me. Now I look forward to them for their restorative benefits—soaking in the magnesium rich salts can reduce inflammation and helps restore electrolytes to your muscles. Pick up a bag of Epsom salts from your local drugstore, add a cup or two to your bath and relax.

Sleep

Not just because you are tired, although that may be the case. Quality sleep is when your body is in healing over-drive, repairing tissue, bones and muscles.

]]>Photos: Saucony 26Strong at the Chicago Marathonhttp://running.competitor.com/2015/10/photos/photos-saucony-26strong-at-the-chicago-marathon_137359
Mon, 12 Oct 2015 18:50:22 +0000http://running.competitor.com/?p=137359Counted among the 45,000 runners registered for the 2015 Bank of America Chicago Marathon were the members of Team 26Strong. This year

Counted among the 45,000 runners registered for the 2015 Bank of America Chicago Marathon were the members of Team 26Strong. This year marked the third year for the collaboration between Competitor and Saucony, pairing 13 experienced marathon mentors (coaches) with 13 first-time marathon runners (cadets). Coaches provided training plans and guidance for the cadets who met the challenge with the enthusiasm and sense of accomplishment of those new to the process—remember, for the cadets every long run was their longest run ever! The group inspired and motivated each other through the training cycle, until they finally met up in Chicago. The weekend included plenty of running, good food and celebrating marathon success.

Scroll through the gallery to see images from the weekend. Go here to find out more about 26Strong and the Team’s journey.

]]>Katie Morse: 6 Ways to Celebrate After the Chicago Marathonhttp://running.competitor.com/2015/10/saucony-26-strong/katie-morse-6-ways-to-celebrate-after-the-chicago-marathon_137146
Thu, 08 Oct 2015 21:41:24 +0000http://running.competitor.com/?p=137146You trained, you ran and you crossed the finish line—now it’s time to celebrate! Read on for some of the best ways to celebrate in

You trained, you ran and you crossed the finish line—now it’s time to celebrate! Read on for some of the best ways to celebrate in Chicago.

27th Mile Post Party

Chicago loves to celebrate. After finishing such an iconic event, plan to make a stop at the 27th Mile Post Party and celebrate with your fellow racers. This event is open to public and it has live music entertainment for racers over the age of 21. It will be held at Grant Park on October 13, from 9 am to 3:30 pm.

Explore the City

The Windy City has so much to offer and a mellow afternoon or day after your race is an ideal time to hang out in a park or stroll through a museum. Millennium Park, Lincoln Park Zoo and the modern wing at the Art Institute are some great starting points.

Bar Crawl

Celebrate your victory with a pint or two of beer. From the Sheffield’s Wine and Beer Garden, to Green Mill Cocktail Lounge there’s a place for everyone. The view in the bar at the top of the John Hancock building gives a different perspective of the 26.2 miles you just covered.

Sleep

Honestly, sometimes when I finish a race all I want to do is sleep. I make sure my hotel has the right amount of comfort and relaxation. Room service is always a nice touch—who doesn’t like to be pampered a little bit?

Eat like a Champ

After training so hard and finishing the marathon, pigging out on some quality food seems ideal. From the full slab of St. Louis-style ribs at Smoque to a delicious pan pizza at Peqoud’s Pizza, you’ll find plenty of options to satisfy post-Marathon cravings.

Enjoy the View from Willis Tower

America’s tallest building (formerly known as Sears Tower), delivers a bird’s eye view of the Windy City. Even better, you can take an elevator to the top!

]]>Jessica Hofheimer: Flex Your Mental Muscles With a Mantrahttp://running.competitor.com/2015/10/saucony-26-strong/jessica-hofheimer-flex-your-mental-muscles-with-a-mantra_137143
Thu, 08 Oct 2015 21:19:50 +0000http://running.competitor.com/?p=137143No matter how well you train your legs and your heart to run 26.2 miles, you can literally prevent yourself from having a good race if you

No matter how well you train your legs and your heart to run 26.2 miles, you can literally prevent yourself from having a good race if you haven’t prepared your mind to handle the stress. Moments when you will question your abilities, resilience and desire to keep moving forward are inevitable. In fact, it is quite possible that the greatest strength you can bring with you on marathon day is your positive self-talk. We are often persuaded by negative thoughts (or “doubt demons” as I sometimes call them) when the going gets tough. Learning tactics to help you believe in and cultivate the voice that says “I CAN” will make all the difference for you on race day.

One of the most effective tools for building your mental muscle is rooted in the development of mantras that remind us of our strength and encourage habits of positive thinking. Our internal dialogue is very powerful, and with positive and often simple choices we can combat the negative voices in our heads. We will believe what we tell ourselves!

Mantras are personal to each runner. Sometimes they are inspirational words rich with motivation, sometimes they are funny and sometimes they are just a distraction. They can be something you make up on your own, a quote from your favorite poem or a line from your favorite song. Find a few words and sentences that work for you, and draw upon them if you start to doubt your abilities on race day or for any challenging run. Above all else, remember why you started this journey, trust that the doubts and the pain are a part of the process and you will persevere!

Big city marathons take a little extra planning when it comes to getting to the start line ready to run. Read all your pre-race information about transportation to the start, staring waves and any other race specific information to help calm jitters and do all you can to help race day go as smoothly as possible. Every race is different. And that’s one of the things that make them fun! But knowing what to expect is comforting as well.

While I now live in sunny San Diego, I lived in the Windy City for five years and loved my daily runs along the lakefront. I ran the 2010 Chicago Marathon, and it remains my favorite marathon to this day. Keep reading for my tips about how to have a great day on the course.

—Get there early so that you can hit up the port-o-potties. Remember, it’s a big race and lines can be long.

—Set a meeting point with your loved ones and friends for after the race. Also arrange your post-race transportation before the race, so you have one less thing to worry about when you’re tired. The start and finish are about half a mile apart in downtown. If you really want to make it easy on yourself, book a room within walking distance for stress-free commuting.

—It’s a very flat course, making it easy to start out too fast. Check your watch and keep it slower than your goal race pace. Give yourself time to warm up, find your rhythm and temper race day excitement.

—Enjoy the different neighborhoods. Chicago is well known for it’s rich, varied cultures and diverse neighborhoods. The loop marathon course passes through more than two-dozen neighborhoods, each with a unique and energizing vibe.

—Be mindful of where you step at water stations—volunteers try to stay on top of it, but during crowded times, there could be a lot of used hydration cups on the ground.

—It’s generally chilly on race morning. Dress appropriately, and be prepared to shed your layers right before the race start. Items will be donated to charity. Goodwill is also a great place to find items to stay warm before the race.

—Soak up all the cheers and camaraderie; this is a big, fun and festive event. But that also means it can be crowded. Be prepared to be patient.

—Chicago is known as the “Windy City,” and it usually lives up to its name. The crowds often help with drafting, but if you catch a head wind, don’t try to push your pace. Keep your heart rate level and keep putting one foot in front of the other.

—Head to Lake Michigan post race, you can scope it out as you run by during the marathon, for an all-natural ice bath. The Lake’s average temperature on race day is in the high 50’s.

]]>Theodora Blanchfield: Taming the Taper Crazieshttp://running.competitor.com/2015/10/saucony-26-strong/theodora-blanchfield-taming-the-taper-crazies_136967
Tue, 06 Oct 2015 19:15:13 +0000http://running.competitor.com/?p=136967You’ve put in months of training, and race day is fast approaching. Your pre-race anxiety is at an all-time high and the one thing you

Your pre-race anxiety is at an all-time high and the one thing you want to do — running — is the one thing you need to cut back on. How is this even fair?

Here’s how to cope with the crazies from someone who’s been there, done that:

Sleep. You’ve just subjected your body to hundreds of miles of training, and you’re about to introduce it to a 26.2-mile adventure. It needs to recover and rest up for the race, and the best way to do so is catching those zzz’s. You may have a to-do list a mile long — especially if it’s an out-of-town race — but prioritize your rest the best you can.

Go dry. I love my wine as much as I love running. (I run 26.2 “for fun”, so that says something about how much I love my wine.) But as much as the wine will calm those last-minute nerves, it’s also crucial to treat your body as well as possible and that involves cutting back on the alcohol. Think how much sweeter that post-race wine or beer will taste.

Catch up with Friends. You know, your non-runner ones. Call them, meet for coffee or go see a movie. Less running means more time to catch up with the other important people and things in your life.

Treat your feet. No, not a pedicure — it will just get ruined anyway! Comfortable shoes are crucial in this last week or weeks. The last thing you want is to start your trek off with blisters. Trust me, I learned this the hard way wearing a pair of new shoes two days before the New York City Marathon two years ago. And women — avoid heels if you can. You don’t want that extra strain on your calves. If you have compression socks, wear them.

Shake it out. I’m a firm believer in the shakeout run the day before a marathon. A good two to four-miler is all it takes for me to loosen my legs and get jazzed mentally. Plus, the energy of the other runners is electric.

Visualize it. Yeah, it sounds a little hippy-dippy, but imagine yourself running a successful race. What does that look like to you? How will you ensure you feel strong starting the race? What will you do when you cross the finish line? Thumbs-up or hands in the air?

]]>Michele Gonzalez: How to Shake Pre-Race Doubtshttp://running.competitor.com/2015/10/saucony-26-strong/michele-gonzalez-how-to-shake-pre-race-doubts_136963
Tue, 06 Oct 2015 19:05:28 +0000http://running.competitor.com/?p=136963This past weekend I ran the fastest marathon of my life. It came on the heels of the best and most successful training cycle to date. But,

This past weekend I ran the fastest marathon of my life. It came on the heels of the best and most successful training cycle to date. But, as is often the case, the weeks leading up to the big race had me doubting my ability to race the way I wanted.

This time was no different.

There were runs I felt winded after 5 miles at a pace a minute slower than my goal pace.

There were days my legs burned climbing a set of stairs and I questioned how I would maintain my goal pace going uphill.

There were mornings I felt like I couldn’t drag myself out of bed because I felt so tired (despite getting a good night’s sleep).

There were aches and pains that I felt with every step I took or every run I went on that made me worry I wouldn’t be able to physically run 26.2 miles.

But I’ve learned something over the course of the 12 marathons I have completed: this period of doubt, fatigue and worry is normal. It usually shows up during my pre-race taper—a time of decreased mileage, less intense workouts and increased stress about the impending race. I’ve gotten better at pushing the doubt and negative thoughts out of my head. Rather than obsess about what doesn’t feel great, I focus my attention on the positives. Just remember that you are trained and prepared to tackle the distance.

Use these five tips to stay positive:

–Go over your training log and focus on the highlights. Look how far you’ve come. Remember that long run where you finished strong? Remember that long tempo you completed on tired legs?

–Read quotes, mantras and books that inspire you and strengthen your mind. Keep some favorite mantras handy for the later miles of race day when things start to get tough.

–Visualize race day. Picture yourself at various points during the race. Go through both good and bad scenarios – prepare yourself for what you will do if something doesn’t go according to your plan.

–Focus on what you can control: sleep, nutrition and hydration. Instead of letting self-doubt convince you to beat yourself up, take care of yourself. Get plenty of sleep. Eat nutritious foods and hydrate.

–Remind yourself that this is supposed to be fun. Yes, training for a marathon requires hard work and commitment, but you’re doing it because you wanted to (or at least had a very good reason to do!). Enjoy it!

]]>5 Reasons Why the Chicago Marathon Rockshttp://running.competitor.com/2015/10/saucony-26-strong/5-reasons-why-the-chicago-marathon-rocks_136813
Mon, 05 Oct 2015 18:52:01 +0000http://running.competitor.com/?p=136813In just a few days, I’ll be running the Chicago Marathon with 45,000 of my BFFs. It’s my second time running the legendary race, and I

In just a few days, I’ll be running the Chicago Marathon with 45,000 of my BFFs. It’s my second time running the legendary race, and I can’t wait to share the experience with a close friend of mine that I’ve been training through the Saucony 26Strong program.

When I heard that we’d be running Chicago, I was psyched to go back to where I started my marathon career five years and five marathons ago.

Here are five reasons why the Chicago Marathon is awesome:

It’s Flat!

Tell anyone who knows anything about running that you’re racing Chicago, and you’ll hear “It’s so flat!” on repeat. And they’re right, it is. If hill repeats are your personal version of hell, well, you picked the right race. This course is known as fast and flat for a reason! The only minor inclines happen as you run on bridges across the Chicago River—you’ll cross the river five times—and a slight incline at the end.

Crowd Support

If you’re the kind of person who thrives on the roar of the crowd (I am!), you will love Chicago. The crowds at this race are off the charts, and, with miles of smiles, your face might hurt just as much as your legs by the time you’re done.

It’s a World Marathon Major

While you’re going out to dominate your own race, some of the world’s best runners will be out there on the same course. Where else, other than at a major marathon, do you compete at the same time, on the same course as the world’s best? The World Marathon Majors takes seven of the most high-profile marathons in the world (including Chicago) and offers huge prize money, so the Chicago Marathon always attracts some of the world’s best.

Race-cation, Anyone?

As a cynical New Yorker, I don’t love just any other city. But Chicago counts as a good city. It has enough character and attractions to appeal to both other city-dwellers and those generally overwhelmed by big cities. And really, how scary will running 26.2 miles be after you’ve gone up to the 108th story of the Willis (formerly Sears) Tower? If you’re looking for a great way to see the city after the marathon, an architecture boat cruise is the way to go — it’s a great way to see the city without having to move your sore quads.

-I stopped to call for a ride home around mile 19 of my first marathon.

-I ended up in the finish-line medical tent twice.

-I left my bib at home on race day.

The list goes on. I’ve made plenty of marathon race day blunders. Logging hundreds of miles didn’t prepare me for the mental battle that I experienced during my first marathon. The more marathons I run (six so far, including the Boston Marathon in 2013 and 2014), the more lessons I learn, and I don’t expect to stop growing from my mistakes anytime soon.

Here’s a guide to help you avoid some of the mistakes that I’ve made:

Create Multiple Goals

You never know what’s going to happen on race day. You can have a perfect training season, only to find yourself struggling right from the starting line. A twinge in your leg may have crept up during taper time, there may be a monsoon watch in effect, or you may get a GI bug on race day. As you near your race, set up multiple goals for yourself to account for race day uncertainties.

During my first marathon, I failed to do this and set one single time goal, to run a 3:35 and qualify for Boston. At mile 19 when I realized I wasn’t going to meet my goal, I mentally checked out and borrowed a friend’s cell phone to call for a ride home. Thankfully I came to my senses and finished the race, but it could have been a much better experience if I’d had at least a couple backup goals planned.

An example of setting multiple goals would be to: 1) finish the race 2) finish the race without walking 3) finish the race in under 4 hours and 30 minutes and 4) reach your dream goal of qualifying for Boston.

Pace Yourself

As soon as I crossed the starting line of my first marathon, the roar of the crowds and the freshness of my legs from tapering made me feel invincible. I was running alongside a pace team, cruising 20 seconds per mile faster than my goal marathon pace. Instead of listening to my better judgment and slowing down, I ended up burning out by mile 19.

For at least the first five miles of your race, stay at a pace slower than your goal marathon pace. Pick up your speed later if you’re feeling good, but don’t try to “bank” speed during the first portion of the race.

Set Your Stuff Out

Start preparing your marathon outfit, accessories, and nutrition well in advance of the race. I learned this lesson the hard way when I forgot my bib at home, the morning of a race. Fortunately it was a local race so I was able to swoop back by my house to get my bib in the nick of time. I like to set everything out at least two nights in advance of the big day. If I’m traveling to a destination race, I start planning and gathering a week in advance.

]]>Jessica Hofheimer: A Tune-Up Race in Traininghttp://running.competitor.com/2015/09/saucony-26-strong/jessica-hofheimer-a-tune-up-race-in-training_136505
Tue, 29 Sep 2015 20:52:13 +0000http://running.competitor.com/?p=136505During week after week of marathon training, we test our limits and prepare ourselves for running 26.2 miles as best we can. No matter the

During week after week of marathon training, we test our limits and prepare ourselves for running 26.2 miles as best we can. No matter the workout—whether it’s fast intervals around the track, a steady hard-effort tempo, a long run endurance builder, an easy shakeout or a super-slow recovery run—every time we lace up our shoes we run purposefully and with our marathon goal in mind. These runs all tell us something about ourselves and give us an idea of what to expect on marathon day, but no one singular effort will teach us nearly as much as a tune-up race. For that reason, I like to run a race (anything from a 10K to a half marathon distance, ideally) a few weeks before I toe the starting line at a marathon.

It’s almost time for my cadet Kristi to run her first marathon in Chicago! A couple weeks ago she did a local half marathon as part of her longest run ever, doing a few miles before and a few miles after the race. She practiced her fueling and hydration, tested shoes and apparel and ran longer than she ever had before in one single effort. It was tough—but she persevered and rocked it. Kristi is now cruising into her taper knowing that she can tackle 26.2 miles along the streets of Chicago!

If a race before your race sounds like too much, think of a tune-up as an opportunity to have fun doing what you love, and learn something in the process!

Logistics

A late-cycle race gives the chance to practice race day logistics. What are you going to eat the day and night before your race, and the morning of? What will you wear and carry in your race day bag? What will you eat and drink during the race? Addressing all of these questions at a tune-up race gives you more confidence when it’s time for your marathon.

Testing, testing 1-2-3

A tune-up race is a fitness test. Whether you decide to race it all-out and see how well you can run that particular distance, or you use it as a chance to practice a goal marathon pace, it’s an opportunity to test your fitness. It’s also a valuable reality check and opportunity to examine marathon day expectations. Running a tune-up at marathon pace requires a great deal of self-control that will come in handy on marathon day. Pushing to your limits will perhaps show you are capable of more than you realized. Whatever the outcome, learn from it and adapt your marathon goal to your current fitness.

Keep Calm & Carry On

Toeing the line before the big day can really help with easing nerves about how things will go and how you will handle the unexpected on race day. Doing a test run builds our confidence in our abilities to stay strong and relaxed when things don’t go how we envisioned they would.

]]>Sarah Bowen Shea: The Art of a Great Race Photohttp://running.competitor.com/2015/09/saucony-26-strong/sarah-bowen-shea-the-art-of-a-great-race-photo_136513
Fri, 25 Sep 2015 21:05:49 +0000http://running.competitor.com/?p=136513Nabbing a PR or completing a bucket-list race are worthy goals, but let’s admit it: Sometimes our number one aim on race day is to get a

Nabbing a PR or completing a bucket-list race are worthy goals, but let’s admit it: Sometimes our number one aim on race day is to get a great photo snapped of us. A photograph that can live on forever on Facebook and in blog posts, reminding us of our glory day(s).

Yet all too often, when the link to official race photos lands in my inbox, I click to see myself gazing down, grimacing, baring my muffin top, or—the worst—looking like I’m walking. (Not criticizing run/walkers or walkers: But if I ran every step except through the water stations, dang it, I want my race photo to showcase that fact!)

This list of tips for getting a Facebook-profile-worthy-pic were garnered during a chat with the experts at Brightroom, the photographers in those ubiquitous blue vests that shoot races nationwide, as well as personal experience from the dozen marathons I’ve run.

—Although race photogs try to shoot every runner, people who stand out tend to catch their eyes as they shoot a sea of runners. Easy ways to be noticed: Wear a bright top; make eye contact with the photographer; smile, and if you’re up for it, give a thumb’s up or wave (no middle fingers, please). If you’re running with a pal, put your arm around her or grab her hand as you go by.

—Run on the side of the road on which the photographer is located. Don’t go down the middle, unless photographer is on a lift in the middle of the street.

—Pin your number in a clear spot in the center of the top you’ll be wearing for most of the race, not on a layer you’ll shed or on your backside.

—To look your speediest, think about running like a Kenyan for 20 yards. Imagine you’re floating, so your feet spend as little time on the ground as possible.

—Don’t wear the race T-shirt. The more fitted your outfit, the sleeker you’ll look. A parachute of a baggy tee billowing in the wind never makes anybody look good. Plus, you won’t stand out from the crowd. (See first tip.)

—Wear a skirt or pair of capris or tights, which eradicate that unsightly crotch bulge that shorts create after, oh, about 10 steps. Also, sport only black or patterned tights or capris, as the crotchal sweat stain on lighter bottoms makes for a mortifying photo.

—Don’t tailgate. For a clean, solo shot, give yourself some space between you and the runners around you.

—Brimmed hats cast shadows over your face, especially at the finish line, where photogs tend to shoot from above. To mitigate the darkness, take it off and raise it in the air, turn it around, or, at the very least, tilt it up.

—Speaking of finish lines, do not look down at your GPS or watch to hit the stop button as you cross it. The race is chip timed, so hold your head high and raise your arms in triumph!

]]>Katherine Hopper: Strength in Numbershttp://running.competitor.com/2015/09/saucony-26-strong/katherine-hopper-strength-in-numbers_136072
Fri, 25 Sep 2015 19:31:02 +0000http://running.competitor.com/?p=136072I’ll be the first to admit that I love solo running. It’s my quiet time to recharge at the end of a stressful day. I can set out at any

I’ll be the first to admit that I love solo running. It’s my quiet time to recharge at the end of a stressful day. I can set out at any time that suits me. There’s no need to coordinate hectic schedules with my running friends. I run at whatever pace I feel like. I can stop to take photos of sunrises and sunsets without being“that girl” who makes the entire group pause.

However, there are solid reasons why running with a group can be a physical and mental game-changer, especially when you are putting in long miles training for a marathon. Even if the idea of running with a group or friends intimidates you, try it out, you may surprise yourself with how much fun it can be! Read on for my top five reasons to grab a friend or two the next time you lace up and head out the door.

No time for the snooze button

On a cold, dark morning at 5 a.m., the last thing I want to do is crawl out from under my down comforter to head outside and run. However if I know a group of my running friends is waiting for me, it’s the perfect motivation to get up and go.

The new and improved happy hour

The more I run, the less time I have for social interaction. Group running can be a fantastic way to log miles, visit with your friends, and get your social fix all in one fell swoop, especially when you have a limited amount of time in your schedule. Even better—run and grab a meal together afterward! I’ve made some amazing friends through running groups.

Built in tour guide

Running around a new city is my favorite way to get a feel for a new-to-me place. But sometimes it’s hard to know where to go. Before I travel, I look up the local running clubs, e-mail the contact and join the group for a run. Not only do I get a local’s tour of the city, I find out about other must-do runs in the area.

Peak week distraction

The number of hours that I spend running becomes borderline mind numbing during high-mileage peak marathon training weeks. And, the temptation to skip a workout can become overwhelming, even for the most dedicated runners. However, if you know you’re not going through all of this alone, and you have a group of equally semi-burned out runners to meet up with, you can get through it more easily and probably with more laughs.

A chance to push the pace

When running with faster folks, I tend to exert more effort without it feeling more challenging. The group energy and conversations provide welcome distractions and, before I know it, the miles start ticking by at a speedy pace.

]]>Angela Bekkala: What to Pack for a Destination Marathonhttp://running.competitor.com/2015/09/saucony-26-strong/angela-bekkala-what-to-pack-for-a-destination-marathon_136067
Fri, 25 Sep 2015 19:21:21 +0000http://running.competitor.com/?p=136067Packing is just another stress the week of your marathon.

The week before a marathon can be stressful. Full on taper crazies, plenty of overthinking and, if you are running a destination race, the stress of what to pack can be a lot to process. Thankfully, packing takes your mind off the fact you aren’t running as much! The best thing you can do is pack earlier in the week so you have the time to get race day essentials in order. Remember the golden rule of racing—no new stuff on race day.

When it comes to what to bring, you don’t want to over pack but you do want to make sure you pack enough so you have options in case the weather suddenly changes or if you simply have a change of heart about what to wear on race day. Packing all of your race day essentials in your carry-on bag is the way to go. That way you’ll have everything you need to run the race with you and won’t have to worry about the airline losing your luggage.

Make a list of everything you will need. Here’s mine:

Race Day Outfit

This should be an outfit that you have tested on a couple of occasions to make sure it will be comfortable for 26.2 miles. It should include everything—socks, underwear/sports bra (for the ladies), top or tops depending on the weather, bottom, hat/visor and sunglasses. You definitely don’t want to find out that your race day shorts chafe after 10 miles. I like to set out my race day outfit from headband to socks and shoes to make sure I’m not missing anything.

I always pack a few different options. You never know if there will be a last minute change in the weather.

Running Shoes

Bring a pair you’ve worn for at least one 20-miler. Even if you find a great deal on your tried and true favorites at the race expo, do not run the marathon in them. Save the fresh shoes for after the marathon.

Race Day Fuel

Pack your preferred fuel with you in your carry-on. You don’t want the added stress of trying to find a specific brand and flavor of gel in an unfamiliar city.

Accessories

Throwaway gear

In larger races, you may not have access to your gear bag before the race. And you most likely will have to wait around for some time in your corral before the race starts making throwaway gear is essential to keep you comfortable, especially in damp and wet weather, while you wait for the starting gun. Trash bags can keep you warm and dry. If you would rather wear a jacket or sweat shirt, many races partner with local charities that collect and donate clothes left in the starting area.

]]>Elizabeth Weil: 9 Ways to Beat the Heathttp://running.competitor.com/2015/09/saucony-26-strong/elizabeth-weil-9-ways-to-beat-the-heat_135360
Wed, 16 Sep 2015 21:51:04 +0000http://running.competitor.com/?p=135360It may be September, but those of us in California are tackling our longest Chicago Marathon training runs in a heat wave. I grew up in a

It may be September, but those of us in California are tackling our longest Chicago Marathon training runs in a heat wave.

I grew up in a small town near Sacramento, California, so I’m used to it. Needless to say, summer long runs often had to start by 6 a.m. to beat the 100+ degree heat. Over the years I’ve come to rely on the following formula for enjoyable (really!) hot weather running.

Start early

Goal: watch the sunrise. When plotting a summer long run, I aim to be watching the sunrise during my warm-up miles.

Plan ahead

Yep, I mean really plan ahead. I lay out my running clothes next to the bed so it looks like a dressed human is lying on the floor. Socks, shorts, sports bra, light tank, wicking hat, and sunglasses. (During high school I was even known to sleep in my running clothes.) When the alarm goes off, I hop out of bed, smear sunscreen everywhere and hop in my pre-selected clothes.

Breakfast

Even though you are trying to get out the door early, don’t skip breakfast. Have it prepped the night before. I eat the same bread, egg, tomato, and turkey sandwich every morning. So for early mornings, I nuke what I made the night before. It isn’t as good as fresh, but it is fast.

Fill that hand-held water bottle

I run with my 26-oz hand-held bottle. For hot runs I fill it with ice water from the start.

Salt tabs

For winter runs I take one salt tab each hour. Since warm days mean more sweat and faster electrolyte depletion I take two salt tabs each hour on the hour.

Plot your course

You are out the door early. But that is just half the battle. Plot your course to take advantage of both natural shade and water fill-ups. I have some routes that I don’t go near between May and September. I also have runs that I know have water fountains or spigots, or Starbucks, every three to four miles. I pack Nuun tabs in my shorts pockets to drop into my water for a little extra electrolyte kick.

Be a kid

Yes, the goal is to get your run completed, but take advantage of those “kid moments.” Run through the sprinklers on park lawns and jump in your nearby lake or river. During high school summer runs, I knew where the lakeside rope swings were hung. Stop your watch for a minute or two to cool off with some water splashes.

Eat

Even though you may not have much of an appetite during a long, hot weather run, be sure to fuel up like you do on your usual distance runs. Stick to that routine to avoid an electrolyte imbalance.

Hydrate when you are finished

It is easy to feel more fatigued and “less awesome” than usual after finishing a hot run. Even if you are feeling a little queasy, hydrate right away. Watered-down Gatorade is a popular choice. I often don’t want anything sweet, so water with a twist of lime is often my go-to post-run beverage.

During marathon training, we spend hours upon hours each week pushing our bodies and testing our limits. But you can’t redline all the time without experiencing a breakdown. You can help prevent this by focusing on recovery during training as well as after the marathon itself.

Recovery can be tough, because we always want to be up and running and working towards goals. Remember, it’s a key part of training, and helps you stay strong and healthy. Give yourself time to recharge on rest days and during the period following the race. You’ll thank yourself in the long run.

Following are a few ways to help yourself recover stronger and faster, and to do it without feeling guilty for doing “less” than normal.

What to do:

Get some sleep!

Sleep is important time for your body to repair itself and extra sleep also helps boost your immune system.

Take easy runs, EASY

Running slower on your easy days allows the body to recover and prepare to push harder on the quality run days. Following hard workouts and races, it’s especially important to back off on distance and pace for a few days. The longer the workout/race, the longer recovery period should be.

Rest days, should be REST days

Take advantage of your rest days, and actually rest. This doesn’t mean go and do intense cross training or boot camp classes- use the time to unwind and focus on some other life priorities. Exercise will be there the following day, and the day after.

Fuel shortly after runs

The first 30 minutes after a workout is the most important in terms of recovery fueling. Ideally you want a protein and carbohydrate filled snack, have it handy so it’s there when you’re done running.

Body maintenance

Stretching, foam rolling, ice baths, hot Epsom salt baths and getting massages help bodies stay healthy and recover quickly. Recovery apparel, such as compression socks/sleeves, are great tools to use whenever you want–wear them to work or to sleep and even when running.

How to make it happen (without feeling guilty):

Schedule it

Put rest days on a calendar like you would a doctor’s appointment. Blocking it off can help remind you that it’s important, but don’t be afraid to take an unplanned rest day if you feel you need it.

Give it even a few minutes

Making a point to sit down and stretch/foam roll for even a few minutes before bed each night can be a manageable way to fit it in. Before you know it, it will just become habit and won’t feel like it’s taking over your day.

Make plans for off days

Rest days during training, and the days following the marathon are great times to schedule some fun plans with friends, family or solo. Celebrate your training accomplishments and the success of reaching the finish line, while enjoying good company.

Make it fun

Running with friends is a great way to make those slower easy runs more enjoyable. New routes also mix things up and give you a new place to explore while getting time on the feet.

Stop Counting

This is a big one, particularly after the marathon itself. Stop counting your calories, leave the step counter on your dresser and simply go about your days without worrying about the numbers. Seeing lower numbers than you’re used to can add a stress/guilt factor, so stop counting everything and just enjoy recovery! Eat what you want and rest when you want, you trained and ran a marathon- embrace the down time!

]]>Angela Bekkala: 10 Ways to Survive and Thrive During Your Long Runhttp://running.competitor.com/2015/09/saucony-26-strong/angela-bekkala-10-ways-to-survive-and-thrive-during-your-long-run_135153
Thu, 10 Sep 2015 21:36:39 +0000http://running.competitor.com/?p=135153The good thing about marathon training is that the term “long run” changes the farther you progress in your training. Before you

The good thing about marathon training is that the term “long run” changes the farther you progress in your training. Before you considered training for a marathon, running 10 miles probably sounded somewhat nuts. Now it almost counts as an easy day.

The bad news is that just because the term long run has a new definition, doesn’t mean the miles will automatically fly by. Some days they will. But there will also be long runs that feel like they are taking f-o-r-e-v-e-r. You may even want to poke your eyes out from boredom and hang up your running shoes for life. Yet, you keep running, and in the process develop the mental toughness needed to carry you to the finish line.

Since “good for you” can be hard work, check out my 10 tips for making long runs the highlight of your week.

Plan

Plan for a day that works best for you, where you will be well rested and can devote a few hours to running.

Pick a new/favorite route

Plan a long run route that you will really enjoy. Even if it means hopping in your car early in the morning to drive to your favorite trail, putting in a little effort to plan ahead and pick an enjoyable location can make all the difference.

Run with a friend

Running with a friend or group makes the time pass much quicker. You have time to talk about everything including all the fun #RunnersProblems we experience.

Listen to music

I very rarely listen to music when I run outside (on the treadmill it’s a whole different story). But when I do, it keeps me entertained for those middle miles when the ‘newness’ of the run is gone and the finish line is still far away.

Break up the miles

Don’t focus on the final mileage goal. Instead break it up into smaller segments at a time. I’ve done a 14-miler with the first four at easy pace, the next six at race pace and the last four easy. It makes the long run go by quickly because you are focused on the segment instead of the entire distance.

Take it easy

Weekly long runs are generally done at a somewhat easier pace than something like a six-mile tempo run. In addition to spending time on your feet, longer efforts help your body learn how to use glycogen and burn fat stores, as well as develop efficiencies needed when running for a long period of time.

Play make-believe

Imagine what it is going to be like on marathon day. What will you wear? How will you feel? How will you get yourself out of a funk at mile 11 or 18? Visualizing yourself running the race prepares you for different race day scenarios.

Bring snacks

Whether it’s gummy bears, Salted Caramel GU Energy Gel or Clif Bar Margarita Shot Bloks, having something to eat for fuel during your run that actually tastes good can make all the difference. You’ll actually want to keep running longer just to have another shot of the sweet stuff.

Make post-run plans with friends

Make a date with friends for coffee, brunch, lunch or something that is fun. Just think of how you can impress everyone that you already ran a lot of miles before meeting up!

Be positive

The long run does more than build up your endurance—it builds up your mental strength even more so. During these runs, think of positive mantras that will keep you going no matter how tough the situation. Also, give yourself a pat on the back. Yes, it’s tough, but think how strong you feel, look at how far you’ve come in your training and remember how close you are to your goal!

It’s pretty simple to race faster. Run fast, work hard, recover, run easy and repeat. The key is to slow down on easy and recovery days.

If you slow down on days when your legs need to recover, they will be fresh for hard workouts. And the hard workouts are what help you run faster, therefore you want to execute them to the best of your abilities…. correct? You can’t always run hard. You just can’t.

If you are constantly running in a state of fatigue, you’ll never reach your full potential. Sure, you can gain some ground and knock your times down a bit for the short term, but there is so much more to give if you truly recover.

Each run serves a purpose. And a variety of runs (short, long, fast, slow, hills, etc.) help develop running strength, both mentally and physically. Recovery, whether through easy runs or rest, is also critical. Doesn’t it feel great to just go run and not have a worry in the world about how fast you are going? A calm, relaxing run talking to a friend might be my favorite workout.

Here are some tips to help you slow down:

Stop being scared

Just because you are running at a much slower pace than you intend to on race day, doesn’t mean you can’t go fast when needed. Stop doubting your abilities and remind yourself the days you slow down will have a positive impact on race day.

Enjoy the slow

Running slow feels good. Isn’t it nice to not breath hard, not feel like you’re stressing your body and simply enjoy it for what it is? Let’s get back to why we started running in the first place.

Find a friend

Chances are there is someone you’d like to catch up with. An easy run is the perfect opportunity to log both miles and friend time. If you can’t have a fluid conversation, you are running too fast.

Podcast it

I find podcasts to be amazing for solo, slow runs. Comedies, inspirational, educational, there are a gazillion out there–figure out what you enjoy.

Throw in some strides

Some people struggle with slowing down because they want that feeling of intensity when they finish a workout. Strides are great for training in the first place and throwing them in at the end of an easy run will give you the “good workout” feeling you desire. Not to mention, they help you loosen up and become a stronger, more economical runner.

]]>Theodora Blanchfield: Injuries Happen, Here’s How to Deal With Ithttp://running.competitor.com/2015/09/saucony-26-strong/theodora-blanchfield-injuries-happen-heres-how-to-deal-with-it_135155
Thu, 10 Sep 2015 21:22:15 +0000http://running.competitor.com/?p=135155If you’re a runner, the following timeline and scenario may sound all too familiar to you.

If you’re a runner, the following timeline and scenario may sound all too familiar to you.

May: Excited to be a part of the26Strong program; plan on running the Chicago Marathon as a goal race to crush my 3:56 PR, hopefully getting under 3:50.

June: Begin training. Everything is fabulous!

July: Injury hits. Specifically, my SI joint, with excruciating pain in my back and my glutes. (Yup, literally a pain in the butt.)

When you have big goals, an injury can be downright terrifying. I don’t have time for this–I have a race to train for!

But here’s how to deal with an injury while training without totally losing it both mentally and physically.

Get medical attention as soon as you can.

I waited about a week before going to a PT — until I realized the pain was so bad that even walking hurt. I listened to everything my PT had to say.

Everyone and their mothers (and Google!) will have opinions on what you should do for your recovery. It’s fine to listen to them, but consult with your doctor or PT before trying something new. For instance, many people suggested I go for a massage. I was really nervous that I’d get a massage therapist that would make it worse instead of better, so I stuck with the soft tissue massage my PT did in our sessions.

Focus on what you can do.

I’ll admit I didn’t get here right away. I spent a few days being terrible to be around. I was cranky and sad and any talk of workouts — running or otherwise — had me back in tears again. I took a day or two to sulk, and then I started working with my PT to see what I could do. When she told me I could swim and do yoga, I decided I was going to become the best damn yogi/swimmer I could. And once I was able to start exercising again, the endorphins came back. While I was still disappointed I couldn’t run, it didn’t feel as nearly as devastating as it did when I thought I couldn’t work out at all.

Be as cautious as you can.

While I was disappointed I couldn’t run, I knew that this was not the time to be a hero. Any time I felt sharp pain or struggled with my range of motion in a yoga class, I immediately backed off. As annoying as it was not to be able to do my favorite activities, I knew that the more I listened to my PT, the faster I’d be back in the game. (And sure enough, she said that I listened better than any of her other clients!)

Know when you need to change your goals.

Marathon training schedules are typically built to allow some wiggle room for life — illness, injury or just being busy at work. But if you miss more than two or three long runs, you’ll probably want to re-evaluate your goals. Maybe this means you “run for fun” instead of going for a BQ, drop down to a half, or maybe you even decide this isn’t the year for you.

Rest, rest, rest!

I run social media for a fitness company and write a fitness blog. Working out is a huge part of my life. But, I know that 98 percent of the time I go hard and probably don’t give myself the rest and the recovery I need. Although running didn’t cause my injury, it was still a much-needed reminder that I’m not invincible. As much as I love running and working out, as a busy New Yorker, it was nice to have a little more time to take leisurely walk with my dogs and stop and smell the roses. (just kidding, he probably peed on them.)